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WorkoutREAD ME!... SWIM ME!
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:7100
AuthorJAT
Submitted By:GREER M.
Email: PLEASE DON'T E-MAIL ME.COM.THANX
Club:CCAT SWIMMING
Club/Author Info: CCAT #1


Set Category Set Description Set Intervals
Warm-up 600:
200 SWIM
100 KICK
100 PULL
200 SWIM
NONE
Pre-Set 8X100:
50 DRILL
50 FREE
1:40
Other 400 FREE 6:00
100 IM 135
300 FREE 4:30
200 IM 3:05
200 FREE 3:00
300 IM 5:00
100 FREE 1:30
400 IM 6:30
Main Set X6{ 50 KETCHUP (DRILL) :55
25 CHOICE DRILL :35
75 KICK 1:10
50 ALL OUT :55


Pull Set 5X300 PULL 4:30
NEGATIVE SPLIT BY 300
Main Set 8X100 DECEND 1-4 STROKE
EG:
X2{ 1=EASY (COW PACE)
2=PACE
3=HARD
4=ALL OUT SPRINT!
2:00
Warm-Down 200 BUH BYE- YOU'RE DONE

Total = 7100 SC Yards
10000000674

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